Studies have shown that eating on the move can lead to weight gain.Simply taking a seat at the table with friends or family will help you to register the fact that you have eaten a meal. In theory, you will feel fuller than if snacking on the go. [Photo: Getty]

Chew slowly

Research indicates that chewing slowly not only burns more calories but can also improve the levels of gut hormones related to hunger. [Photo: Getty]

Keep a food diary

Pandora Symes, holistic nutritionist and founder of Rooted London, told The Independent: “Start a journal and note down what you ate, why, how it made you feel and how hungry you were on it on a hunger scale of 1 (ravenous) and 10 (not hungry at all). To understand your relationship with food, you have to connect with it, and seeing it on paper allows exactly this.” [Photo: Getty]

Switch off any distractions

A recent study discovered that switching off electronic distractions such as the television can help people to lose weight. By chewing slowly and really concentrating on our food, it can enable us to lose six times more weight than people who watch television during mealtimes. [Photo: Getty]

Give yourself at least 30 minutes to eat a meal

Research indicates that giving yourself at least 30 minutes to eat your meal can enable you to lose weight, as you will feel fuller more quickly. [Photo: Getty]

Drink two glasses of water before chowing down

Dehydration can often be confused with hunger. Simply drinking two glasses of water can help indicate if you are in fact hungry. If after half an hour you still feel peckish, it’s time to prep your dinner. [Photo: Getty]

Eat when you’re hungry

Listen to your body. If you had a large lunch and still feel full by dinnertime, do you really need a full meal? But make sure not to skip breakfast, as research suggests that skipping the “most important meal of the day” can lead to weight gain — especially in women. [Photo: Getty]

It’s all about the mindset

A recent experiment discovered that labeling a bowl of pasta a “snack” rather than a “meal” made people eat more later on.Those who stood up to eat the “snack” ate more chips and chocolate later in the day, while those who sat down and ate the meal on a plate were far less interested in the treats offered later. [Photo: Getty]